December 27, 2011 Training Session

Strength and Conditioning Training Sessions: 0500 and 1700 only

A. Warm-up: Range of Motion, Burgener Warm-up x 2

B. Strength:

  • Overhead Squat: 5-5-5+ (65%, 75%, 85%)

C. Conditioning: METCON

4 RFT:


CF671 CF Endurance Training Session

Swim: SS Tue, 3S Off (WOD: 10 x 50m at max effort, rest 1min between each effort)

Run: SS Tue, 3S Tue (WOD: 10 x 100meters sprints  at max effort, rest 1min between each sprint)     

Bike: SS Wed, 3S Wed (WOD: 10 x 1min at max effort, rest 1:30 between each effort)

Upcoming Events:

  • Stick – N – Back Super Sprint Triathlon: scheduled for January 2012.

Beginning January 2, 2012, CF671 Endurance Team will be preparing for several events scheduled in March 2012.  If you are interested in participating or training for the events listed below, please sign-up by sending an email to Dave at  Pls sign up NLT December 30, 2011.    

-XTERRA  (Guam) scheduled for March 10, 2012  (Team or Solo)
-XTERRA (Saipan) scheduled for March 24, 2012 (Team or Solo)
-Tagaman Triathlon (Saipan) scheduled for March 31, 2012 (Team or Solo)

For more information regarding upcoming CFE events please contact Dave at 688-7698.


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